Everyone who know’s how we work at EP will know that we definately go with listening to your body, everything in balance and moderation, so you can enjoy life and not be controlled by the amount of calories etc.. However, in the run up to Christmas we have been asked lots of questions about how much client’s can eat – what they should eat etc over the festive period – so we thought it would be helpful to give you the facts and figures just to have in the back of your head as a reminder..!
The UK Department of Health estimates a women should consume 1940 calories a day and men 2550 – however the needs can greatly vary.. .. and slow weight gain is perfectly normal as we get older – therefore a 2lb gain each year will hardly be noticed, and in a few years you will have gained a stone and wonder how… to avoid this happening read on!
Lean muscles burn body fat and increase our metabolic rate – between the age of 30-70 our muscle mass will decrease on average about 30% in most people. So a 0.45kg loss in muscle results in 300 fewer calories being burnt a week! Which if you didn’t realise would be an increase in 2lbs without you even realising.. .. so what should you consider?
Body Composition (BMI – Body Mass Index)
Body Mass Index (BMI) is Weight (kg) divided by Height (m) squared which will give you a figure.
Government Guidelines suggest the following:
Below 20: Underweight
Over 30+: Weight Loss recommended – medical
So whilst the table above is a good guide it does not take into consideration muscle to bodyfat ratio – which for an athlete is important. Therefore, if you train it is important that whilst this is a good guide, bodyfat is taken. There are several machines which will measure this and give you a guide of the percentage and healthy ranges – for more information please contact us.
When you begin to get fitter it is thought medically that 0.5-0.9kg or 1-2lbs per week is sensible and will be permenant in change, unlike extreme diets (for more information contact us!).. and the best way to do this is to exercise regularly & eat a balance diet of carbohydrates ( main source of energy – 1g=4 calories), proteins ( essential for growth and repair – 1g = 4 calories) and fats ( energy and neurological functioning- 1g = 9 caolories) – limiting refinded sugars and processed foods.
If you can exercise 3-4 times per week for 45mins, and increase your daily levels of activity to a minimum of 45mins a day – lots of walking, postural work and stretching!
Fundamentally – listen to your body and how you feel when you eat different foods, exercise regularly, have lots of good sleep and keep balanced stress levels.. and allow yourself to feel good inside and out – respect yourself and know you are a good person!
It is a huge topic of conversation so if you need any more information or would like some advice please contact us or do come to the Make it Happen in 2010 Workshop on Sunday 7th Feb, and any of our Bootcamps!